​Groundworx CrossFit Newmarket
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Monday- Fight or Flight

12/30/2019

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PERFORMANCE
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

FITNESS
AMRAP 20:
20 Wallballs (14/10)
20 Hang Power Snatches (75/55)
20 Box Jumps
20 Front Squats (75/55)
20/15 Calorie Row
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Sunday- Wet Suit

12/29/2019

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5 Rounds:
21/15 Calorie Row
2 Rounds of "Strict Cindy"

1 Round of "Strict Cindy":
5 Strict Pull-ups
10 Push-ups
15 Air Squats
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Saturday- Perfect Bar

12/28/2019

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Teams of 3
For Time (30 Minute Cap):
120 Deadlifts
250/200 (each) Meter Row
90 Hang Power Cleans
250/200 (each) Meter Row
60 Push Jerks
250/200 (each) Meter Row

150/105 Calorie Assault Bike

60 Push Jerks
250/200 (each) Meter Row
90 Hang Power Cleans
250/200 (each) Meter Row
120 Deadlifts
250/200 (each) Meter Row


PERFORMANCE (135/95)
FITNESS (95/65)
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Friday- Water Weight

12/27/2019

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PERFORMANCE
3 Rounds:
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)

FITNESS
3 Rounds:
25 Overhead Squats (45/35)
15 Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps
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Thursday- Boxes

12/26/2019

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Gym closed today- home wod

EMOM:
Odd- Max Alt Lunges
Even- :30 Front Plank

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Wednesday- Home Alone

12/25/2019

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Gyms closed today- home wod

AMRAP 19:
12 Burpees
25 Air Squats
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Tuesday- Jacob Morris

12/24/2019

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50 Wall Balls
40 Cal (bike or row)
30 DB Snatch
20 Box Jump Overs
15 Bar Muscle Ups

Cash Out:
Coaches Choice


50/35, 20/14, 24/20"
*coach will have appropriate subs and scales for every level today.
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Monday- 12 Days of Christmas

12/23/2019

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For Time:
1 Thruster
2 Hang Power Cleans
3 Deadlifts
4 Burpees
5 Toes to Bar
6 Box Jumps
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings
10 AbMat Sit-ups
11 KB Goblet Squats
12 Calorie Assault Bike


PERFORMANCE (135/95)(53/35)
FITNESS (95/65)(35/25)
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Saturday- Mile HIgh

12/21/2019

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For Time:
50/35 Calorie
50 Power Snatches (75/55)
50/35 Calorie
5 Rope Climbs
50/35 Calorie
50 Lateral Barbell Burpees
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Friday- Blitzen

12/20/2019

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5 Rounds:
20/15 Calorie Row
10 Thrusters


PERFORMANCE: (115/85)
FITNESS: (75/55)
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CROSSFIT GROUNDWORX 
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Newmarket, ON L3Y 6Z3
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Monday - Friday: 8am - 9pm
Saturday & Sundays: 10am - 2pm
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